864 Strength + Conditioning – Be Strong Today!
We have been the recipients of the choicest bounties of Heaven; we have been preserved these many years in peace and prosperity; we have grown in numbers, wealth, and power as no other nation has ever grown.
-Abraham Lincoln, at Thanksgiving time during the Civil War, 1863
I will give THANKS to the LORD because of his righteousness; I will sing the praises of the name of the LORD Most High.
-Psalm 7:17
864 STRONG Community news and upcoming events:
We plan on offering Ascent Protein to our CF864 athletes in the near future. Check out their products.
https://www.ascentprotein.com/products/native-fuel-whey-protein-powder-blend.html
2019 CrossFit Half Marathon / 5K Run – Saturday February 2, 2019. Get signed up for early bird discount
https://runsignup.com/Race/SC/Clinton/CrossFit86412Marathon5kRun
Saturdays – ALL Saturday WODs are determined by how many are signed up on the whiteboard at the end of the day Thursday.
If you sign up – please show up. If you plan on showing up – please sign up. Thank you!
Cars & Coffee – Clinton City Parking Lot across from Main Street Bakery.
Operation Christmas Child – 87 Shoeboxes! Thanks to all of you that supported this great cause. Between Nat’s church (New Horizon) and the boxes that were put together by you at CF864 this will be part of the huge impact on so many children around the world. We are blessed so that we can bless others. Thank You!
We are putting in a Zensah order soon. The Zensah sleeves are awesome! They give you a lot of support during workouts. www.zensah.com
We have a few “R-21” shirts left – just about gone. Grab your size. Check out the “Make Deadlifts Great Again” tees.
2018 Thanksgiving Schedule: Closed Thursday – Saturday and will open Monday November 26. Check out CrossFit864 FB and Instagram for Thanksgiving specials.
CrossFit864 Christmas Party Saturday December 15, 2018 7p.m. – 9p.m. bring a appetizer or dessert. Sign up board at gym. Bring a $10 gift for gift swap.
Today’s Skill Work – Work on a weakness. KB Snatch / Deep Squat Stretch
Today’s WOD START promptly as a group/on the clock at: 5:15a.m./8:00a.m.
864 STRENGTH + CONDITIONING Training – The Daily GRIND / 2 RFT:
200 DUs
50 Back Squats
50 Pull-ups
Run 800M
The happiest people don’t have the best of everything, they just make the best of everything. Thankful. Grateful. Blessed.
Reminder – All WODs start together at the scheduled time as a group on the clock. Be ready to go. Skill work before or after the WOD is highly recommended at 864.
Train Hard/Train Heavy/Train Smart. Support and encourage each other today. Scale based on your strength/fitness level/level of motivation.
Be an encouragement to someone today.
RX Movement Standards:
DU – Scale to x3 singles.
Squat = 135/95 A Squat above parallel is NOT a Squat. Depth! Depth! Depth! Most of you can get to parallel or below. Don’t look for easy.
Pull-ups = Any style. Chin over the bar on every rep if RX. Full extension of arms at the bottom of the rep.
Run 800M if RX or Walk/Run if scaled. Just get the distance covered.
What drives you? What discourages you?What scares you? #discipline #willpower #doyourbest #goals
Support your community. Love where you live! It’s up to us. Don’t complain if you don’t do anything to make it better. #yeahthatclinton
Constantly Varied – NO Routines. NO Ruts. Don’t be Boring!
I like people who don’t need everyone to like them.
–Live Life Happy
Love God. Serve Others.
Janice and Jay